Warm up:
10 pass thru's + 10 OH band pull aparts
Tabata
KTB One legged DL
Bandy L-Sit rows
KTB Swings
Strength: Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Dumbbell Death March x 20 steps Station 3 – Nose-to-Wall Handstand Hold x 60 seconds
Workout: Every 6 minutes, for 18 minutes (3 sets), for times: 200 DU 30 Kettlebell Swings 15 L-Seated Dumbbell Presses
Postworkout:
Your choice